Tips to Keep You Safe on the Slopes
Muscle and joint injuries, often referred to as musculoskeletal injuries, are a common occurrence on the slopes. Physical therapy can play a crucial role in the recovery and rehabilitation process for these injuries, and there are also a number of steps that can be taken to prevent them from occurring in the first place. To help you enjoy the slopes this ski season, your physical therapist is here to help.
Common Ski Injuries
The most common musculoskeletal ski injuries are sprains, strains, and fractures. Sprains occur when the ligaments that connect bones are stretched or torn, while strains involve the muscles or tendons being stretched or torn. Fractures, or broken bones, can occur as a result of a fall or collision on the slopes.
The American Academy of Orthopedic Surgeons shares that “A wide range of injuries occur in snow skiing. Knee injuries are very common, particularly injuries of the anterior cruciate ligament. Because skiers frequently put their arms out to break a fall, shoulder injuries — such as dislocations and sprains — often occur. Fractures around the shoulder and lower leg are common. Skiers who fall on an outstretched hand while holding a ski pole can get a “skier’s thumb.” Head injuries, such as whiplash or concussion also occur in skiing and can be especially serious.” Physical therapists are experts at musculoskeletal injuries and based on the lastest research, they can also help patients dealing with post-concussion recovery.
What Can Be Done to Prevent Ski Injuries
Many steps can be taken to prevent ski injuries from occurring in the first place. Some of the most effective strategies include:
Wearing proper protective equipment
Wearing a properly fitted helmet and protective padding can help to reduce the risk of head and body injuries.
Stay strong and flexible
Maintaining good physical fitness can help to improve balance and coordination, which can reduce the risk of falls and injuries on the slopes.
Warming up before skiing
Warming up your muscles before hitting the slopes can help to improve flexibility and reduce the risk of muscle strains. Some light jogging in place, calisthenics, and taking the necessary time to prep your body for more physically taxing activities can help you reduce the risk of preventable injuries.
Taking breaks
Taking regular breaks to rest, refuel and stretch can help to prevent fatigue.
Physical Therapy Following a Ski Injury
Suffering an injury on the slopes is the bad news. The good news is that as musculoskeletal experts, your physical therapist knows exactly how to help you. From reducing pain and inflammation to starting on the road to strength and mobility recovery, you will be in excellent hands when you partner with a physical therapist. Your physical therapist will work with you to develop a customized treatment plan to help you achieve your movement goals.
What to Expect During Physical Therapy
Following a thorough evaluation of your injury and medical history, your physical therapist will provide you with an overview of what the evaluation revealed and what your care plan will include. This will involve a variety of services and an estimation of how long your recovery may take, but together you will work toward your goals of regaining function and, most likely, hitting the slopes again.
Some of the services you might receive could include:
As your pain reduces and your mobility returns, you may progress to:
- Balance and coordination activities
- Strengthening
- Flexibility and mobility
- Comprehensive home exercise program
By the time you’ve completed your physical therapy care plan, you will know you’ve done the work now to resolve your injury and have the tools to stay safe, strong, and mobile in the future.
Stay Safe with Help from Your Physical Therapist
Regardless of your age or ability on the slopes, ski injuries can occur. Working with a physical therapist to prevent or recover from injuries can help you make the most of the ski season. To learn more about our physical therapy services, either for injury prevention or following an injury or surgery, contact your nearest Bay State Physical Therapy clinic or complete the form below to request an evaluation.
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